Warm Up:
15 Air Squats
9 Push Ups
1 x 20 second Hand Stand
21 High Knee Skips
4 Rounds
Skill:
2 x 9 Jumping Pull-ups
WOD:
Bodyweight Squat
3/4 Bodyweight Bench Press
Bodyweight Double Under
21-15-9
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Tuesdays and Thursdays at 3:30 pm
Ages: 9-12
Focus: Athletic Development
Young men and women invited
Single Day = $15
Discounts available for entire month
*Please fill out medical form for your child on the Main Site under the forms page...
CrossFit Kids
Ages 5-9
Every Wednesday at 3:30pm
Charge is $5 per child per visit. Please sign your child in each day for the 45 min class and pay at the front desk of Club 14 Fitness.
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10 comments:
bp 135 squat 145 single unders 20:15 I made a mistake and did 84 singles every round.
Squat = 105; bench = 65; 4x DU.
14:?? something. Good all around workout. richard
I enjoyed this workout. did light weight as am babying my shoulder & still feel it. Glad I didn't go heavier
85 lb squat & 65 lb bench 4x jump rope in 11:50ish
Tina
p.s. Joe, you get extra credit for jumping rope this a.m.
Good job early morning class. Props to LT for coming in and working some BENCH prior to Spin. What a great "counter-diction" Heavy Bench vs. Spin. CF in it's true sense. Routine is the enemy!
105# squat 65# bench I think or 75#but who really knows.... 13:50??
modified this and skipped the Du's as I had to teach a spin class after. 105 squat and 65 BP. Bench Press may be the hardest lift yet. wow.
Squat 85, bench not sure- heavy, 4x DU. 13:16.
This was a good WOD, I liked it.
Just seems that all lifting with the arms is my weakeast. Bench press, over head lifting, etc.. The weight felt good, but still was harder than the squats.
After taking off a month, it sure does feel good to be back.
Squat 95lbs; BP 65lbs; 13 minutes
16:00 - Squat 85 not sure what the weight was on the bench press, but my upper body seems to be my weakest in doing the bench press... it was Hard getting the bench press up over my head! ha!Good workout I enjoyed it!
Great work out - 19:20 SQ's 135lbs BP 135lbs & du's -
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